Taking Control of Your Cholesterol

Getting news from your provider that your cholesterol is high can be troubling, but it is something that can be corrected with some simple lifestyle changes. Some instances of high cholesterol are hereditary, but most are caused by unhealthy eating and exercise habits.
Cholesterol is a waxy substance found in the fats in your blood, and while some cholesterol is healthy and needed in building new cells, too much can lead to a risk for heart disease. A check of cholesterol levels is done through a blood test, called a lipid panel or lipid profile. The test reports total cholesterol, LDL cholesterol, HDL cholesterol and triglycerides.
LDL or low density lipoproteins are known as bad cholesterol and should be kept low, generally under 130mg but even lower if you have diabetes or a history of heart problems.
HDL or high density lipoproteins are considered good cholesterol and high levels can indicate a healthy heart. High is better in this case and HDL of 60mg or more is optimal for women; 50mg for men.
Triglycerides are a type of fat that provides the body with energy, but if your body has too many triglycerides they will be stored as fat. High triglycerides coupled with high LDL cholesterol put you at greater risk for a heart disease. An ideal triglyceride level is below 150mg.
“High cholesterol causes fat to deposit in your blood vessels,” said Dr. Cheryl Bettigole, Chief Medical Officer at CompleteCare Health Network. “The fat deposits could eventually cause blockage in your arteries, not allowing enough blood to flow through to your heart. When this happens, your heart does not get as much oxygen-rich blood as it needs, which then increases your risk for a heart attack. Similarly, when blockages to the brain occur, the risk for stroke is increased.”
If your provider tells you that you have high cholesterol, there are definitely some things you can do to bring your numbers back into a more optimal range and lower your risk for heart disease or stroke. Consider these tips for changing your eating habits and challenge yourself to a gradual decline in your LDL and triglyceride numbers each time your provider sends you for testing.
– Eat less meat. Remove all fat and skin from meat and poultry and substitute fish and white-meat poultry for beef, pork or lamb.
– Use low-fat dairy products, avoiding cream and butter.
– Avoid palm and coconut oil. Substitute olive or canola oil.
– Snack smarter. Avoid chips and candy at snack time and choose healthier options, like fresh fruit or popcorn without butter instead.
– Eat more fruits and vegetables. Replace large meat portions with sides of grilled or fresh veggies.
– Eat more nuts. Nuts, in moderation, help lower your risk for heart disease.
– Reduce salt intake.
– Increase your intake of complex-carbohydrates and fiber, like whole-grains, beans, peas and fruits and veggies.
– Limit eggs to no more than four egg yolks per week.
– Cut back on alcohol consumption.
– Cut out fast food.
– Read labels, avoiding anything with meat fats, coconut or palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, chocolate or imitation chocolate or partially hydrogenated fat or oil. Also, look for products that are trans-fat free.
CompleteCare in Cape May Court House and Wildwood has primary care physicians on staff to help you with your cholesterol concerns. Call 609-465-0258 or visit www.CompleteCareNJ.org to schedule an appointment.